The 2014 Weightlifting Progress Thread

In an effort to keep the general thread more "general" and with the understanding that topics cannot be opened for personal logs here without cluttering up the forum, there needs to be a place in which members can throw around their daily numbers, talk about their goals in the weight room, and record their progress towards those goals. Enter this thread. Anyone is welcome, no matter the time of year, just stop in and begin posting!

Things that go here: - Your goals for any specific lift (powerlifting, olympic lifting, strongman, Bodybuilding) - Your goals for body weight/body fat (Going up a class? Down a class? Time for those beach abs? Is winter coming?) - Your day to day workouts, and updates on your progress towards those goals - quick recap of that workout, comments on the lifts, progress, or routines of other members

Things that do NOT go here: - "what routine should I do" is covered in the general training sticky, general thread, or Q/A sticky. - "How do I get ready for (sport) season coming up?" goes in a sport-specific thread. Don't see one? Start one! - Running, swimming, rowing, jump rope, etc. because Cardio goals are not weightlifting. - life updates, youtube videos (unless they're of your PRs) and general community chatter still goes in the general thread.

Remember that goals should be SMART goals. That stands for

Specific - A goal should have a number to be hit, a start date, and an end date.Measurable - Keep track of your progress, and know that you are going to hit your goals on timeAttainable - Everyone starts somewhere. Stick to the possible, but push for what seems impossible.Relevant - This is weightlifting. I want to see goals in the powerlifts, oly lifts, strongman, body weight, and body fat.Timed - Are you going to do this in three months? Six? If the goal seems too far off, consider making it two or more goals.

Squat and deadlift starting points are estimates of my current ability after not much exercise through december. My 2012 maxes were 132.5kg squat and 160kg deadlift. So with some hard working + bulking I should be able to get there. I hardly ever bench so not sure what I could do currently. A bodyweight bench seems like a good goal though and should at least stop my GF complaining about lack of upper body. OHP is OHP, enough said...

So I've just finished my first week of Smolov Jr on OHP, and feeling pretty good. Ready for next week, think I'll just add 2.5kg not 5kg to each workout though. Couldn't really find any information for the amounts other people had added, people go with 5kg for bench but I think 2.5kg sounds sensible for press.

Thursday 3.1.13:quat 1x3 65, 85, 105, 125, 145, 1x1 165, 3x1 180kg, 1x2 170kg - Had an easier time with the heavy singles this week compared to the ones last week, and the double was surprisingly simple.BP 1x3 52.5, 65, 75, 85, 1x2 95, 2x2 105kgPR, 1x2 100kg, 1x5 85kg - Broke my BP plateau it seems. Been stuck on 105kg for a single for months now. Probably had another heavy double in the tank, but I was getting pissed off at the spotters.Chin ups 1x2 +15kg, +30kg, 3x2 42.5kg - Gonna start warming up with weights, since it seems to make my wrist feel better on the work sets.L Pullups 3x6 - I'm not quite ready to add weight, so I'm gonna add a rep per set every week until I get to 3x10 and then re-evaluate.Dips 1x5 bw, 5-1F +29kg, 2x5 +24kg, 1x15 bw - Went down too slow on the second 29kg set and sort of hurt my shoulder, the 24kg sets were fine though.

All weights are from lbs to kgs so that is why they might seem a bit funky Also I want to lose weight (only a little bit) while still going up in weight for my lifts because I have a pretty high body fat percentage. (never actually measured it, just know that I am not proud of how I look shirtless ) Does anyone know of any dieting tips that could help me in that regard?

All weights are from lbs to kgs so that is why they might seem a bit funky Also I want to lose weight (only a little bit) while still going up in weight for my lifts because I have a pretty high body fat percentage. (never actually measured it, just know that I am not proud of how I look shirtless ) Does anyone know of any dieting tips that could help me in that regard?

Cheers!

Honestly, if you're at a high bf % 2kg wouldn't make a very big different, and it also wouldn't take more than a couple of weeks. If you're unhappy with how you look currently my advice is to commit to a longer cut, up until you're in a sensible bf % to start getting back up from (12-13% imo).

^ Kudos for going for such a heavy max-Bench Press without a spotter. I wouldn't have the courage to do that at 315.

6. JanuarBodyweight: 105,2kg

Back Squatweight sets reps120 1 11

Overhead Press weight sets reps60 1 8

Deadlift weight sets reps135 1 12

Pull Upweight sets repsbw 3 7f,6,6

Dragon Flag (negatives)weight sets repsbw 2 3

Jump Robe: 18 minutes

I had forgotton how it feels to work out rested. That was a great session, I am going to be strong again!

Last edit: 2013-01-07 14:21:23

"Withstand. Suffer. Live as you must now live. There will, one day, be answer to this." ||| "A life, Jimmy, you know what that is? It's the shit that happens while you're waiting for moments that never come."

All weights are from lbs to kgs so that is why they might seem a bit funky Also I want to lose weight (only a little bit) while still going up in weight for my lifts because I have a pretty high body fat percentage. (never actually measured it, just know that I am not proud of how I look shirtless ) Does anyone know of any dieting tips that could help me in that regard?

Cheers!

Honestly, if you're at a high bf % 2kg wouldn't make a very big different, and it also wouldn't take more than a couple of weeks. If you're unhappy with how you look currently my advice is to commit to a longer cut, up until you're in a sensible bf % to start getting back up from (12-13% imo).

Well I'm not "fat". I just have a few pounds of fat at my midsection that I would rather not have. Honestly, I'm pretty fit everywhere else on my body. I think if I lose around 5 kg of fat and make up for it with some muscle, it's reasonable to lose 2 kg.

All weights are from lbs to kgs so that is why they might seem a bit funky Also I want to lose weight (only a little bit) while still going up in weight for my lifts because I have a pretty high body fat percentage. (never actually measured it, just know that I am not proud of how I look shirtless ) Does anyone know of any dieting tips that could help me in that regard?

Cheers!

Honestly, if you're at a high bf % 2kg wouldn't make a very big different, and it also wouldn't take more than a couple of weeks. If you're unhappy with how you look currently my advice is to commit to a longer cut, up until you're in a sensible bf % to start getting back up from (12-13% imo).

All weights are from lbs to kgs so that is why they might seem a bit funky Also I want to lose weight (only a little bit) while still going up in weight for my lifts because I have a pretty high body fat percentage. (never actually measured it, just know that I am not proud of how I look shirtless ) Does anyone know of any dieting tips that could help me in that regard?

Cheers!

Honestly, if you're at a high bf % 2kg wouldn't make a very big different, and it also wouldn't take more than a couple of weeks. If you're unhappy with how you look currently my advice is to commit to a longer cut, up until you're in a sensible bf % to start getting back up from (12-13% imo).

Edit: The title of this thread is mispelled

Yeah, it's spelt "whey".

Oops. The keyboard i was using shorts out - there have been a LOT of typos in my posts lately, and would probably be a bunch in the OP if i hadnt copied and pasted most of it from the last thread. I'll PM zatic and see if i can get it fixed.

All weights are from lbs to kgs so that is why they might seem a bit funky Also I want to lose weight (only a little bit) while still going up in weight for my lifts because I have a pretty high body fat percentage. (never actually measured it, just know that I am not proud of how I look shirtless ) Does anyone know of any dieting tips that could help me in that regard?

Cheers!

Honestly, if you're at a high bf % 2kg wouldn't make a very big different, and it also wouldn't take more than a couple of weeks. If you're unhappy with how you look currently my advice is to commit to a longer cut, up until you're in a sensible bf % to start getting back up from (12-13% imo).

I'd like to hit a 240kg deadlift, 200kg squat and 140kg bench (1RM) before the end of the year, so that's the long term goal. To do that, I need to get to 205kg 5RM deadlift, 170kg 3x5 squat and 120kg 3x5 bench.

Missed two weeks of gym over Christmas, went back again on Wednesday, had a light session, and could barely walk until Sunday. Going to spend another 2 weeks getting back to my maxes and after that I'll hopefully make good progress.

those are some ambitious goals dai but I know you can do it since you are a baller! Dont forget to record some videos for us!

my main goal for 2013 is to clean up my diet which has gone to shit these past few months. need to cut the shitty processed foods and start eating more protein! this will hopefully allow me to return to my old strength again as well.. so my main goal is to look good and feel good no real numbers, although a 2xbw squat would be nice

"Strong people are harder to kill than weak people and more useful in general" -Mark Rippetoe

On January 07 2013 19:18 Zafrumi wrote:those are some ambitious goals dai but I know you can do it since you are a baller! Dont forget to record some videos for us!

my main goal for 2013 is to clean up my diet which has gone to shit these past few months. need to cut the shitty processed foods and start eating more protein! this will hopefully allow me to return to my old strength again as well.. so my main goal is to look good and feel good no real numbers, although a 2xbw squat would be nice

Haha thanks! I'm feeling pretty good. Once I hit 160kg x5 squat and 190kg x5 deadlift I'm going to start using knee wraps and a belt which I expect will give me a big boost. Also, I really want to improve my bench, currently all my lifts are at the advanced level except for my bench. With the new technique I'm using I feel like I can do it but we'll have to see how it goes

"Withstand. Suffer. Live as you must now live. There will, one day, be answer to this." ||| "A life, Jimmy, you know what that is? It's the shit that happens while you're waiting for moments that never come."